Keto substitutes for beans & legumes

Net carbs compared

Black beans (½ cup cooked) 13 g

Black soybeans (½ cup) 1 g

More ground meat (4 oz raw) 0 g

Mushrooms (1 cup sliced) 1.6 g

Guacamole (¼ cup) 1.6 g

No-bean chili (serving) 6.5 g

The best swaps

1. 1

   Black soybeans

   Look and taste like black beans with about 1 g net carb per half cup.

   Best for: Chili, refried "beans", soups

   1 g net / ½ cup · 92% fewer Nutrition
2. 2

   More ground meat

   Simply skip the beans: a no-bean chili is richer and still hearty.

   Best for: Chili, taco filling

   0 g net / 4 oz raw · 100% fewer Nutrition
3. 3

   Mushrooms

   Diced mushrooms add earthy bulk and texture where beans used to be.

   Best for: Chili, burrito bowls

   1.6 g net / 1 cup sliced · 88% fewer Nutrition
4. 4

   Guacamole

   Swap hummus or bean dip for creamy guac.

   Best for: Dips, burrito bowls

   1.6 g net / ¼ cup · 88% fewer Nutrition
5. 5

   No-bean chili

   A deeply spiced Texas-style chili with zero beans.

   Best for: Game day

   6.5 g net / serving · 50% fewer Recipe: No-Bean Beef Chili

Tips for better beans swaps

• Edamame and green beans are much lower in carbs than dried beans — use them for color and crunch.

More recipes that replace beans

Breakfast

Huevos Rancheros

6.7 g net carbs 30 min · 2 variations

Sides & swaps

Keto Refried "Beans"

2.3 g net carbs 20 min · 3 variations

Sides & swaps

BBQ Baked "Beans"

3.6 g net carbs 1 hr 20 min · 2 variations

Soups & salads

Creamy Taco Soup

6 g net carbs 40 min · 3 variations

Snacks & appetizers

Cauliflower Hummus

3.2 g net carbs 40 min · 3 variations

Sauces & dressings

Tzatziki

1.4 g net carbs 15 min · 2 variations

Foods this guide replaces

Black beans 13 g net carbs · ½ cup cooked Not keto Kidney beans 15 g net carbs · ½ cup cooked Not keto Chickpeas 16 g net carbs · ½ cup cooked Not keto Lentils 12 g net carbs · ½ cup cooked Not keto Pinto beans 15 g net carbs · ½ cup cooked Not keto Baked beans 22 g net carbs · ½ cup Not keto Refried beans 12 g net carbs · ½ cup Not keto Hummus 2.9 g net carbs · 2 tbsp Limit